Tire Jumps: Alternating Sides |
Push |
Agility |
Athletic |
Tractor Tire |
Legs, Core |
Medicine Ball Pushups |
Push |
Bodyweight |
Intermediate |
Medicine Ball |
Chest, Arms, Core, Triceps |
Bird Dog Static |
Static |
Core |
Intermediate |
None required |
Core, Legs, Glutes |
Barbell Sumo Deadlift |
Pull |
Bodybuilding |
Elite |
Barbell Bar, Lifting Straps |
Legs, Back, Core, Hamstrings |
Seated Stir the Pot |
|
Core |
Athletic |
Kettlebells, Ab Mat |
Core, Shoulders, Obliques, Anterior |
Bridge 4 Way Glute- Knees Together |
N/A |
Bodyweight |
Beginner |
Ab Mat |
Legs, Core, Glutes, Hamstrings |
Sb Push Up |
Push |
Exercise Ball |
Athletic |
Swiss Ball |
Chest, Core |
Spartan Switch Lunge |
Push |
Cardio |
Intermediate |
Dumbbells |
Legs, Core, Shoulders, Posterior |
Reverse Crunches: Shins on Stability Ball |
Pull |
Exercise Ball |
Intermediate |
Ab Mat, Swiss Ball |
Core, Legs, Back, Hips, Arms, Lower |
High Knee to Front Kick |
N/A |
Bodybuilding |
Beginner |
None required |
Legs, Core |
Pass Through with Ball |
|
Core |
Athletic |
Exercise Ball |
Core, Upper Abs, Lower Abs |
Swiss Ball Reverse Crunch |
Pull |
Exercise Ball |
Intermediate |
Exercise Ball (Swiss Ball) |
Core, Upper Abs, Lower Abs |
SS: Toes Pushes & Alligator Walks |
|
Bodyweight |
Intermediate |
None required |
Legs, Arms, Core, Calves, Triceps |
Combo- Side Plank Up and Down w Rotation Stir the Pot Donkey Kick |
N/A |
Core |
Elite |
Ab Mat |
Core, Back, Upper, Lower |
SS: Dip with Upright Hamstring Curls |
Push |
Bodyweight |
Intermediate |
None required |
Arms, Legs, Core, Triceps, Hamstrings |
Basic Crunches |
Pull |
Core |
Beginner |
Ab Mat |
Core, Upper Abs, Lower Abs |
Straight Arm Pulldown |
Push |
Core |
Intermediate |
None required |
Core, Back, Arms, Lats, Triceps |
Crab Walk Push Up |
Push |
Bodyweight |
Intermediate |
None required |
Chest, Arms, Core, Triceps |
Side plank w Rotation, Pulse & Weight |
N/A |
Core |
Athletic |
Ab Mat, Dumbbells |
Core, Shoulders, Obliques |
Regular Grip Push-up |
Push |
Bodyweight |
Beginner |
None required |
Chest, Arms, Core, Triceps |
SB Push Up w alternating shoulder drop |
Push |
Exercise Ball |
Athletic |
Swiss Ball |
Chest, Core, Obliques |
Butt Lifts |
Push |
Bodyweight |
Intermediate |
None required |
Core, Shoulders, Anterior |
Supported Leg Extension |
Pull |
Bodyweight |
Intermediate |
None required |
Core, Lower Abs, Upper Abs |
Side Plank w Weight, Pulse and Leg Lift |
N/A |
Core |
Athletic |
Ab Mat, Dumbbells |
Core, Shoulders, Obliques |
Hamstring Curls Single Leg |
Pull |
Exercise Ball |
Elite |
Ab Mat, Swiss Ball |
Legs, Core, Back, Hamstrings, Glutes, Calves, Lower |